FAT LOSS - The Truth On Fat Loss And How To Achieve It!
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Before I get started on some very cool fat loss tips... It's important to cover why it is that fat loss
and reducing body fat related information and products are so much in demand, yet obesity and
being overweight are on the up and up - and are actually at the highest rate ever? With the health
and fitness industry booming it seems absurd that this is occurring. What the heck is happening,
Quick Note: Fat Loss is not the same as Weight Loss. Please don't get the two confused. Weight
loss is "overall" loss of body weight where Fat Loss is based on reducing body fat.
Temptation and Obstacles Effecting Your Attempts at Fat Loss
We are tempted every day with fatty and sugary foods with super deals of quick easy meals
involving drive through access and home delivery. These fast food menus are "fast" and often
seem "affordable" with meal deals for a family that have you convinced that it's probably cheaper
than going to the shop and purchasing fresh food. Before you know it, it's the end of the day, the
family is hungry, dinner time is upon you and your beat. It's easy to see why people get caught up
in the hype and convenience of it all when our lifestyles are so hectic.
Onto the Fat Loss Tips...
Fat Loss Tip 1. The "Alcohol Social and Relaxation" Temptation
An odd heading for this paragraph, I know, but I needed to draw your attention to the fact that
alcohol will not help your fat loss efforts. I know we hear the advice that "doctors say that it's
healthy to have one or two glass of wine per day", however this is in regards to the properties of
red wine assisting in the prevention of clogged arteries - not a fat loss miracle! If red wine is
necessary for medicinal purposes and prescribed by a doctor then obviously your health comes
first. However the topic here is fat loss...
If you want to make a genuine effort to lose body fat those couple of alcoholic drinks per day could
easily effect your fat loss attempts. So unless yours is the case above (medically prescribed) then
I would seriously think about "cutting back". Just going without those few EXTRA drinks after work
or consuming less alcohol at social gatherings can make a considerable difference to how much
body fat you lose.
Your body will attempt to burn alcohol off first. If your goal is to increase the expenditure of
calories and burn more body fat, but you're consuming those few extra glasses of alcohol than you
need too each day or week, it's going to make it a lot harder to reach your goals. The energy value
for alcohol calories is higher than protein and carbs. And it's surprising how many folk overlook
beverage calories as not really counting, because it's liquid or drink and not food. At the end of the
day, it all counts!
Fat Loss Tip 2. Quit Fooling Yourself
Do not fool yourself by thinking that if you just exercise for one extra session per week you can rid
yourself of ALL those extra calorie packed fatty, sugary foods or alcohol. Unfortunately our bodies
aren't that easily fixed. If you're consuming way over what your body expends - calorie / energy
wise - you're going to need a whole heap more than 1 extra exercise session to whip your
metabolism and your body into shape.
Fat Loss Tip 3. Why Most People Don't Succeed at Losing Body Fat
Other than the temptations mentioned above people tend not to succeed at fat loss because they
are either not committed, not well informed on fat loss or they are committed for the wrong
reasons. In other words you either aren't abiding by the rules, or have been mislead by some other
belief, OR you are trying to lose body fat because you are trying to keep other people happy rather
Make Sure You are Trying to Lose Body Fat to Please YOU, Not Everyone Else.
Think about why it is you want to lose body fat. Make sure you really want to put in 100% effort.
You want to feel great about making this decision not obliged to do it. Losing body fat can help
increase your self-esteem as well as boosting your health so giving it your best shot with a positive
frame of mind is always the "way to go".
Fat Loss Tip 4. Things that You Should Do Before You Get Started!
Being organised with food preparation is very very important. It is exhausting coming home after a
long day and realising you have to then magically put something together for dinner (amongst
other things) You can bet the children would jump for joy if you offered them Mac's - added
bonus... there's no washing up the dishes after dinner either...Sound familiar?
First you may want to make notes on what time of the day, when and where that you will most
probably find it the most difficult to stick to this program. If, say for instance, "calling in at the drive
through for fast food on the way home from work or picking the children up" is where you find that
you are most likely to go wrong with your eating plan then be prepared for it by making the
appropriate changes. eg Having a meal which is already partly prepared (veggies chopped) in the
fridge so that it will only take an extra 10 - 15 minutes to cook. If you take a small amount of time
out each week to do some food preparation it will take a huge load of your shoulder when it comes
time to cook your meals.
Fat Loss Tip 5. Re-orgnanising Your Lifestyle - Don't Make it Difficult on Yourself!
Re-orgnanising your lifestyle may be quite a challenge for most people and families. But if you
want to succeed at fat loss I am sure you want to be able to do it without tearing your hair out.
Your goal is to re-arrange and plan your day so that you, your family and your new lifestyle can
run smoothly. Such as planning your low-fat meals and recipes in a diary. Planning your grocery
shop with a shopping list to prevent you from buying unnecessary junk food is also a great idea.
Pre-preparing meals, making appointments for your exercise time slot etc all needs to be written
into your diary or planner. You can tick each appointment off as the day progresses. When
planning your shopping list remember, that unless you have the time, don't go getting all creative
with lowfat banquets etc for lunches and dinner. Choose simple to prepare healthy ingredients and
Fat Loss Tip 6. What Exercise Should I be Performing to Burn Body Fat?
Mostly it depends on your fitness level and if you have any type of injuries, back pain or medical
conditions that may affect what you can and can't do. Make sure you check with your doctor first
before starting any type of exercise or eating program, so he / she can indicate and provide you
with a letter verifying that it is "ok" for you to start exercising and at what level. One more point... If
you're attending a gym or purchasing gym equipment please make the effort to ensure that your
fitness level is suited to the equipment or program you're performing. If in doubt seek advice from
a professional - don't just assume because your next door neighbour or friend does it you can.
Fat Loss Tip 7. Different Types of Exercising for Burning Body Fat
There are plenty of ways to exercise to burn off body fat. Sure cardiovascular exercise via
treadmills and indoor cycles are great but if you really want to ramp things up a notch then try
using machines that use both your upper and lower body. Why? Because you're exerting yourself
further in turn burning off more calories. If you enjoy being outdoors then walking, jogging, running,
hiking - just to name a few - are also great. Finding an activity that suits your body's needs and
fitness level is important.
Weight or resistance training is a huge plus when it comes to cutting back bodyfat. Did you know
that the more lean muscle mass you have the more calories you burn? This means that your body
can burn more calories day and night - that's right - even while you're sleeping!
To maximise your potential to burn off calories much more efficiently include weight / resistance
training AND cardio into your program.
I've included some examples below of training routines to give you an idea of a typical program to
help combat body fat. You can view them here: Fat Loss Tips
Fat Loss Tip 8. The Wrong Program for You: A Common Mistake that Leads to Lack of Fat Loss
Have you ever read a successful fat loss story that you, and everyone else you know, tried only to
find that it didn't work that well for you or them? Did you stop to think that maybe the person in the
success story had their program specifically designed for their body type, not yours! If you really
want to "kick some fat loss butt" you need a program that is designed to suit your body type and
fitness level. Don't expect super results from a program that someone else used, remember they
may have had a different metabolism, fitness level, body shape and eating program to you, which
makes it very difficult for you to reach the same levels of fatloss as they did.